We’re extremely proud of our members. Over the years their work out agendas and sporting endeavors serve as healthy examples of how it feels to be “Elite,” and how exercise not only adds years to your life, but life to your years! Today we’d like to highlight another member’s experience:
March is National Nutrition Month – a time designated to focus on the important and wide-reaching impact of the Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN). A RD‘s training and continuing education is designed for him/her to educate the public on how the foods we eat provide nutrients to our bodies for day-to-day functions as well as increased needs when our bodies are under stress, manage chronic or acute illness, or address the specific needs of athletes to improve their athletic performance.
Meet three Elite members who are registered dietitians working in three distinctly different areas of dietetics but share a common passion for regular personal exercise and healthy living. These Elite women also work daily to help others achieve their nutrition goals so they maintain a healthy lifestyle.
Mary Andrae, a RD who works in pharmaceuticals specializing in metabolic and nutrition support; Annie Weiss, Professional Endurance athlete and clinical RD working in a residence-based facility for patients with eating disorders; and Christine Schlagenhauf, a RD who works in Corporate and Worksite wellness.
As eating patterns and sources of nutrients differ from person to person, one thing each of these RDs will tell you is it is important to be properly fueled before and after your exercise. If you are an early morning exerciser, mid-day, or evening, it’s important to consume a pre-exercise “meal” or snack of about 200-300 calories. This should consist of some type of carbohydrate of low to moderate fiber, and a lean protein. The carbohydrate will be quickly digested by your body to raise your blood sugar and give you that energy boost to start your workout. The carbohydrate also helps facilitate uptake of protein which gives you sustained energy during the workout.
Some examples are:
- Fruit (apple, banana) with 1-2 TBSP nut butter
- Pretzels with 1 oz part-skim mozzarella cheese stick
- 8-12 oz beverage containing fruit or vegetable juices and protein
- Whole Grain crackers and a hard-boiled egg
- Protein containing granola bar
- Half sandwich of lean, low-sodium ham or turkey breast
Equally as important is to refuel your body with a carbohydrate and protein source within 30 minutes of completing your workout. Liquid fuel sources such as low fat milk and whey based protein drinks are best to rebuild and repair muscle so you are ready for your next workout!
Thanks Christine, Mary, and Annie for sharing your unique perspective and expertise on what to eat prior to your workout. Not only are the Elite Sports Clubs staffed by educated and knowledgeable fitness, nutrition, and sports specialists; but our own members are great resources too!
Share your own story! Whether it be of weight loss, conquering that first race, improving your tennis rating, accomplishing a goal, or some other unique aspect of your life that makes you ELITE!
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